High-Protein Marinated Tofu Pieces

Ingredients

• 400 g extra-firm tofu (Drained and patted dry on all sides)
• 0.5 cup Greek-style yogurt or non-dairy yogurt (Use plain, unsweetened yogurt)
• 1 tbsp olive oil
• 1 tbsp fresh lemon juice (Freshly squeezed)
• 2 tbsp soy sauce (Use tamari for a gluten-free version)
• 2 cloves garlic (Finely grated)
• 1 tsp onion powder (Optional, if available)
• 1 tsp smoked paprika
• 1 tsp dried dill
• 1 tsp dried oregano
• salt (To taste; the soy sauce is already salty)
• black pepper (To taste)

Steps

1. 1

   Preheat the oven to 425°F (220°C). Line a baking tray with parchment paper so the tofu will not stick.

2. 2

   In a bowl, combine the Greek-style or non-dairy yogurt, olive oil, lemon juice, soy sauce, grated garlic, onion powder, smoked paprika, dried dill, dried oregano, salt, and black pepper. Stir until the marinade is smooth and thoroughly combined.

3. 3

   Remove the tofu from its package and pat it dry on all sides. Excess moisture will dilute the marinade and prevent the tofu from becoming chewy.

4. 4

   Break the tofu apart with your hands into bite-sized, irregular chunks. The rugged surfaces created by tearing, rather than cutting, help the marinade cling to the tofu.

5. 5

   Add the tofu pieces to the marinade. Toss gently until every piece is evenly coated, taking care not to crush the tofu.

6. 6

   Transfer the coated tofu to the prepared baking tray. Arrange it in a single layer with space between the pieces and no overlapping.

7. 7

   Spoon or scrape the remaining marinade over the tofu pieces so none of the marinade is wasted.

8. 8

   Bake for about 30 minutes, turning the pieces once halfway through if desired, until the tofu is golden brown on the edges and chewy. Serve hot as a main protein, in a salad, wrap, or burrito.

Notes

The transcript does not provide exact quantities, so the measurements are practical estimates. For the best texture, use extra-firm tofu, dry it thoroughly, and leave the pieces in a single layer while baking. Serve with salad or use as a filling for wraps and burritos.

Nutrition per serving

• main
• high-protein
• vegan option
• vegetarian
• plant-based
• baked
• gluten-free option
• meal prep